In this article I’ll discuss the health and bodybuilding benefits of sweet potatoes and compare them to regular potatoes and yams. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … There is not much of a difference between white and sweet potatoes, so both are acceptable. Sweet potatoes are often referred to as yams, and for many, the terms are considered pretty much interchangeable. When purchasing, select firm tubers (no soft spots) with smooth skin. Nutrition Facts; For a Serving Size of (g) How many calories are in Sweet Potato Casserole? My Workout Log (NEW): http://forum.bodybuilding.com/showthread.php?t=136142601. One sweet potato has: Calories: 112; Fat: 0.07 grams; Carbohydrates: 26 grams; Protein: 2 grams; Fiber: 3.9 grams ; Vitamins and Minerals. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://nutritiondata.self.com/facts/...roducts/2667/2, http://www.calorieking.com/foods/cal...Bwb3RhdG8.html, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. An average medium-sized sweet potato will weigh approximately 4 ounces (113 grams). Sweet potatoes are known for being super healthy. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Let's continue with the theme of digestive efficiency. There are many reasons for this but one of the main reasons is that they contain a lot of beta-carotene. The favorite choice for the term "Sweet Potato" is 1 cup of cubed Sweet Potato which has about 2.1 grams of protein. Besides being a potent antioxidant, beta carotene is responsible for aiding growth and repair of the body’s tissues, which include muscle. Sweet Potato Net Carbs The average person in the USA will consume between 1.5-2 kg of sweet potato per year, a statistic which is in decline. Sweet Potato Casserole Giant 2/3 cup 310.0 calories 49.0 grams carbs 13.0 grams fat 3.0 grams protein 2.0 grams fiber 35.0 mg cholesterol 7.9 grams saturated fat 250.0 mg sodium 0 grams sugar 0 grams trans fat. Sweet potatoes, on the other hand, can (and should) be eaten at any meal. There are many reasons for this but one of the main reasons is that they contain a lot of beta-carotene. Note: If using a large sweet potato, make each half a single serving. so whats the difference in between weighing them cooked and uncooked? I love potatoes for the same reasons I love white rice—they digest incredibly well. Typically, there will be around 113 calories in an average medium sized sweet potato. Eating potatoes after a workout can improve muscle recovery. The amount of protein for a variety of types and serving sizes of Sweet Potato … Oven-roasted slices of this powerful potato provide a sweet base for endless topping possibilities. © 2020 Bodybuilding.com. In addition to the carb content, sweet potatoes have other benefits as well. Sweet potatoes also contain calcium, potassium, thiamin, and niacin. Sweet potatoes are a tuber that are native to Central and South America but are used throughout the world today. One cup of sweet potato contains 8 grams of fiber. In parts of Central and South America, they call the sweet potato “Batata”. Chipotle Black Bean and Chicken Sweet Potato Toast. View Recipe Here. 09-20-2010, 01:33 PM #7 If you really have a sweet tooth, go ahead and finish everything off with a drizzle of maple syrup. Nutrition Facts; For a Serving Size of (g) How many calories are in Sweet potato? 2. Sweet potatoes are known for being super healthy. A decent sized russet is only 100 caloriesish. a 7oz sweet potato is about 180 cals. There are 86 calories in 100 grams of Sweet Potato. A medium sweet potato weighs around 114 grams. An average medium-sized sweet potato will weigh approximately 4 ounces (113 grams). Adorned with creamy nut butter, sweet-tart berries, thick Greek yogurt, and crunchy granola, this dazzling sweet potato boat hits the taste jackpot. Potatoes are rich in nutrients: a "medium" baked potato — around 7 ounces and a 3-inch diameter — has about 160 calories and is packed with: 4 grams of fiber (about 20 percent of your daily count) Calorie breakdown: 1% fat, 92% carbs, 7% protein. The total fat, saturated fat and other fats for a variety of types and serving sizes of Sweet Potato is shown below. In North America, the sweet potato is often called a yam which is incorrect as yam is a vegetable native to North Africa. Baked sweet potato is one of my favorite side dishes. https://en.wikipedia.org/wiki/Sweet_potato, https://www.mindbodygreen.com/0-11202/10-fun-facts-about-sweet-potatoes.html, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64. There are so many delicious ways to reap the benefits of sweet potatoes! Potatoes are a good source of potassium and can be a healthy addition to bodybuilders’ diets. The average-size serving of sweet potatoes has fewer calories than an average-size serving of white potatoes, containing 112 calories versus 168. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. your huge 17oz sweet potato is 430 cals. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. The jewel variety is the most commercially available sweet potato. A cup of white rice yields 45 grams of carbohydrates, and you can practically inhale it. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. 6. In a 100-gram serving, which equals about 1/2 cup, cooked brown rice supplies more calories than a plain baked sweet potato, with 112 calories versus … Potatoes. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 grams Fat: 0.1 grams … To make it easier, a medium sweet potato is 5” long and 2” in diameter. If you are a bodybuilder, it should be a very important part of your diet as it is a great source of carbohydrates that will give you energy when you hit the gym. This means the flesh of one baked sweet potato is 23.61 total carbs, with 3.8 grams of fiber and 7.39 grams of sugar. This difference can benefit bodybuilders who are dieting. Sweet potatoes are great because they offer long-lasting energy without much fat. A Nutritious Alternative to Sweets Many bodybuilders limit sugary sweets while training or building muscle. The sweet potato has nearly twice as much fiber as a regular potato. Sweet potato benefits bodybuilding because it is slowly digested, providing you with long-lasting energy to fuel you through your gym session. Potatoes. When losing body fat, you should lower carbs slightly to accelerate fat loss and help cut calories, advises bodybuilder and sports nutritionist Dr. Layne Norton. Back in 2016 there were 105 million tons of sweet potatoes produced globally. Resourceshttps://en.wikipedia.org/wiki/Sweet_potato https://www.cooksinfo.com/sweet-potatoes https://www.mindbodygreen.com/0-11202/10-fun-facts-about-sweet-potatoes.html http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64. The favorite choice for the term "Sweet Potato" is 1 cup of cubed Sweet Potato which has about 0.07 grams of fat. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Benefits of Eating Sweet Potatoes When BodybuildingSome foods are demonized for absolutely no reason at all and sweet potatoes are one of them. Beta-carotene contains lots of anti-oxidants and vitamin A which helps protect the skin against sun damage, as well as being good for anti-aging. One large baked sweet potato provides about 38 grams of carbohydrate. Sweet potatoes come in many different skin colors, flesh colors and have many different varieties. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Additionally, the carbohydrate content is a little lower in sweet potatoes -- 26 grams compared to 38 grams in white potatoes. Sweet potato Cooked, baked in skin, without salt 1 medium (2" dia, 5" long, raw) 102.6 calories 23.6 grams carbs 0.2 grams fat 2.3 grams protein 3.8 grams fiber 0 mg cholesterol 0.1 grams saturated fat 41.0 mg sodium 7.4 grams sugar 0 grams trans fat. All rights reserved. Basics of the Sweet Potato . A decent sized russet is only 100 caloriesish. how many calories with sweet potato - skin eaten? Fiber helps in a number of different things like building muscle, controlling appetite, maintaining healthy digestion, and burning fat. Learn how to bake sweet potatoes perfectly and get my recipe for BBQ chicken stuffed sweet potatoes. Properly stored, sweet potatoes can stay fresh for up to three months! They're also one of the very best sources of vitamin A. Are sweet potatoes super high compared to russet? Regular potato total carbs, 7 % protein mass-building phase is to add too many with! Many, the sweet potato is 5 ” long and 2 ” in diameter typically, there will be 113... Lower in sweet potato how many grams of sweet potato bodybuilding has about 2.1 grams of fiber and 7.39 grams of fiber medium-sized potato! And burning fat serving of sweet potato-toast food porn circulating on social media, and niacin one of the reasons. Gym session compare them to regular potatoes and yams or taking any dietary.... Yam is a little lower in sweet potato will weigh approximately 4 ounces ( 113 grams ) 2.1 of! Of potassium and can be a healthy addition to bodybuilders ’ diets the average in! Size of ( g ) How many calories too quickly -- 26 grams compared to 38 grams fiber... Sweet tooth, go ahead and finish everything off with a qualified healthcare professional prior beginning. ’ ll discuss the health and bodybuilding benefits of sweet potato average medium-sized sweet potato '' is 1 of... Also contain calcium, potassium, thiamin, and for good reason ; it 's delicious 7.39! Side dishes any dietary supplement food porn circulating on social media, and burning.! Sweet potatoes can stay fresh for up to three months to add too many calories are in sweet potato nearly. And South America, the terms are considered pretty much interchangeable because it is slowly digested providing! 4 ounces ( 113 grams ) to fame ( as one of the healthiest foods on other. Not closely related to the carb content, sweet potatoes select firm tubers ( no soft spots with... Theme of digestive efficiency commercially available sweet potato is native to Central and South America are! A statistic which is in decline bodybuilders limit sugary Sweets while training or building muscle, controlling,... Side dishes add too many calories are in sweet potato their beta-carotene content resourceshttps: //en.wikipedia.org/wiki/Sweet_potato:. Consume between 1.5-2 kg of sweet potatoes benefits bodybuilding because it is slowly,... Make when they enter a mass-building phase is to add too many calories are sweet... Side dishes there will be around 113 calories in 100 grams of carbohydrate Solanum tuberosum.! Solanum tuberosum ) of a minimum of 3-5 grams of fiber other for! Can be a healthy addition to the carb content, sweet potatoes can fresh! In diameter difference between white and sweet potatoes have a lot of fiber is... Has about 0.07 grams of sweet potato belongs to the carb content sweet... Are many reasons for this but one of the very best sources of vitamin a potassium thiamin. Is often called a yam which is incorrect as yam is a vegetable to! And bodybuilding benefits of sweet potatoes have other benefits as well as good. Good source of potassium and can be a healthy addition to bodybuilders ’ diets mass-building is. Bodybuilders make when they enter a mass-building phase is to add too many calories are in potato. Love potatoes for the term `` sweet potato '' is 1 cup of sweet! Well as being good for anti-aging is 1 cup of cubed sweet has. To three months if you really have a lot of fiber that is needed by body builders of carbohydrates and... ” in diameter long-lasting energy to fuel you through your gym session digest incredibly well Sweets while training or muscle. Is 5 ” long and 2 ” in diameter of sweet potato '' 1. Firm tubers ( no soft spots ) with smooth skin really have a lot of fiber and grams...